* Your First Competition HERE

** 2014 Evening Class Schedule Change HERE

*** New Products/Supplements..A Little Info HERE

**** Tickets are on sale for the Holiday/Winter Party HERE

WOD:

1) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Burpee Lateral Jump Over Box

Toes-to-bar should be no more than 10 reps. Burpees should be no more 20 seconds worth of work.

2) 3-Position Power Snatch: 1 Set Every 75 Seconds For 10 Sets

Starting weight should be around 60% of your 1RM Power Snatch. This should be done from the Hi-Hang, Above the Knee, and then off the floor. No dropping the bar between reps.

3) 3-Position Power Clean + Push Jerk: 1 Set Every 75 Seconds For 10 Sets

Starting weight should be around 60% of either your 1RM Power or Push Jerk, whichever is low. This should be done as a Power Clean from the Hi-Hang, Above the Knee, the Floor, and then finish with a Push Jerk. No dropping the bar between reps.

4) 10 minute AMRAP:

5 Muscle-ups

10 Overhead Squats 135/95

50 Double-unders

Sub for Muscle-ups is 10 Pull-ups

5) Pistol Squats: 10 minutes

Work on any facet of the Pistol Squat.

6) Glute Ham Raise: 5 x 5

Rest 90 seconds between sets. Add load if able.

7) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

For results post detailed weights, reps, times, etc. for all work completed.

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